Warmup:

3X:

5 Inchworm Push Ups

10 Hollow Rocks

10 Alt Superman’s – see video below, courtesy of SPARC Athens

-then-

10 PVC Pass thrus

10 PVC OHS

5 PVC Snatch Drops

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Leg Raise

Barbell warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch

S/S/S:

Hang Snatch

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 1 set @75%

%s Based on 8Jan 1RM

Video courtesy of Catalyst Athletics.

Second time hitting our Hang Snatch this cycle.  Like last time, we want to really get an explosive hip extension from the hang so the bar gets up high enough for us to get under the bar as fast as possible.  The goal is to land at the bottom of an overhead squat rather than catch high and ride the bar down.

WOD:

Accumulate 6:00 of a pull-up bar dead hang hold*

*Each time you drop from the bar, complete:

6 Wall Walks and 20 V-ups

Score = total time

Time Cap: 16 Min

Video courtesy of The Active Life.

Make sure you are on the rig somewhere you can see the clock (maybe have a running clock on your phone if the gym clock can’t be seen from the rig). Don’t let the shoulders stay fully relaxed as we don’t want to put the shoulder in a bad position.  Look to keep the active/hollow body position. Think strategic breaks in this one so your grip does not fully go out.

Scaling Options:

Pull up hold -> Cut hold time to 4:00 -> foot elevated ring row hold

Wall walks -> 8 Alt plank shoulder taps per wall walk

V-Ups -> alt v-ups

Cool Down:

Keeling Lat Stretch – 1 Min per side

Cobra Pose – 2 Min